A. Strength
1. Deadlift
6 sets of 3 reps
65%-70%-75%-80%-85%-90% (3+)
2. Shoulder Press
6 sets of 3 reps
65%-70%-75%-80%-85%-90% (3+)
B. Conditioning
20 min AMRAP 12 Single Right Arm Push Press 50/35 12 Single Left Arm Push Press 50/35 24 T2B 100ft Walking Lunge
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike